09/17/10

DAY 3: 151.8lbs

No workout today.

I couldn't eat as clean as i'm supposed to. ate a slice of pizza, and some chips.

09/16/10

DAY 2: 148lbs

so, i had a half-day cheat, today:
4 pizzas
handful of chips
yoshinoya combo bowl
2 ice cream pops

starting next week, i'll have 2 cheat meals per week.

Workout:
8 sets of squats 25s with 400 tempo supersetting with lying leg curls 8 sets

couldn't do all because leg felt like it was going to explode.

09/15/10

DAY 1: 147.4lbs

Didn't update for a while. Anyways, I stopped cutting as of today. I'm going to try to put on mass for the next 2 months. Doing a variation of GVT.

Chest Back:
A1) Bench 25lbs 10 sets of 5
A2) Wide-grip chins 10 sets of 5 (last 4 sets: 4,3,2,2)
B1) Inclined dumbbell press 3 sets of 4
B2) One hand rows 2 sets of 8,6

also, eating 200g of sweet potatoes
cup of rice
and 1 scoop of waximaze in addition to what i been eating.

08/19/10

DAY 45: 153lbs

i been working out at night, lately. reduced working sets to 3--in the 4-8 rep range. one hour cardio after, and if time allows, 20-30min cardio 6 hours before.

08/18/10

DAY 44: 152.2lbs

i couldnt update because i been busy lately. Also, sleeping pattern changed. getting up at 6:20, rather than normal.

08/08/10

DAY 34: 155.6lbs

20mins of cardio

08/07/10

DAY 33: 156.2lbs

08/06/10

DAY 32: 155.4lbs

3 sets of squats
3 sets of close grip
3 sets of bench
3 sets of chins
3 sets of curls

80 mins of cardio

refeed:
#6 with large fries + large smoothie from jack in the box + ice cream. gg.

08/04/10

DAY 30: 155.8lbs

3 sets of deadlift 5,5,5
3 sets of t bar 10,10,8
3 sets of pull downs 10,8,6

60 mins of cardio

08/03/10

DAY 29: 156.2lbs

couldnt do any cardio, today.

08/02/10

DAY 28: 156.6lbs

4 sets of military press
4 sets of frontal squats
2 sets of overheads

60 min cardio

08/01/10

DAY 27: 158.2lbs

07/31/10

DAY 26: 159.2lbs

07/30/10

DAY 25: 157lbs

3 sets of dips 6,7,8
3 sets of preacher curls 8,7,6
3 sets of closegrip chin ups 4,3,2
3 sets of closegrip bench 8,8,7
3 sets of t bar 8,6,4
2 sets of inclined bench 6,6

60 mins of cardio

refeed meal:
2 plates of spaghetti
2 pieces of bread
2 ice cream sandwiches
gg

07/29/10

DAY 24: 157.6lbs

4 sets of squats 3,4,5,6
3 sets of reverse leg curls 8,7,7
4 sets of leg raises 8x


60mins of cardio
feel really, really depleted.

07/28/10

DAY 23: 158.2lbs

4 sets of deadlifts
4 sets of t bar
4 sets of pulldowns

40min cardio.

07/27/10

DAY 22: 158.2lbs

07/26/10

DAY 21: 159.2lbs

5 sets of dumbbell military press 8,7,6,6,5
5 sets of frontal squats 6,5,5,5,4

40 mins of cardio.

07/25/10

DAY 20: 158.8lbs

07/24/10

DAY 19: 162lbs

07/23/10

DAY 18: 158.6lbs

Workout:
4 sets of dips 8,7,6,6
4 sets of preacher curls 8,7,5,5
2 sets of chin ups 5,4
4 sets of decline bench 6,6,6,6
4 sets of T bar 3,3,3,3
4 sets pull down 8,7,6,5
2 sets of machine chest press 7,7

Had a cheat meal today

07/21/10

DAY 16: 158.8lbs

07/20/10

DAY 15: 158.8lbs

I had to study at school, so couldn't eat for about 6 hours.

07/19/10

Happy 1 year!

DAY 14: 160.6lbs

4 sets dumb bell press 8,7,6,6
4 sets frontal squats 5,5,5,4
2 sets inclined press 7,7

30mins cardio

felt weak today

07/18/10

DAY 13: 161.2lb que?!

07/17/10

DAY 12: 161lb
blah

07/16/10

DAY 11: 161lbs

dips 4x8
chin ups 5,4,3,2
close grip bench 4x3
bench 1x4
pull downs 120 4x5
heavy tbar 45 2x6

30mins cardio

07/15/10

DAY 10: 161lbs

5 sets of squats 45s: 4,4,4 35s 6,6
Reverse leg curls 80 8,8,8,8
Leg raises 120 8,8,8,6

20 mins cardio

07/14/10

DAY 9: 161.4lbs

pull downs 120 4x6
deadlift 55s 3x6
rows 25s 3x6-8

20 mins of walking.

07/13/10

DAY 8: 161.8lbs

20mins of cardio

07/12/10

DAY 7: 161.2lbs

Had a workout. Did shoulders & legs:
dumb bell military press 45s 6,6,6,6
front squats: 25s 4,4,4,4
overheads 25s 6,4

-Felt very weak, today, with no energy. Extremely hungry, today.

07/11/10

DAY 6: 162.2lbs

i had to eat out at denny's today. I ate the grilled chicken, with 3 slices of tomatoes; and a few bites of coleslaw. I ate everything else according to plan.

07/10/10

DAY 5: 162.8lbs

07/09/10

DAY 4: 163.6lbs

07/08/10

DAY 3: 164.2lbs

still not doing any form of workout/cardio, yet.

07/07/10

DAY 2: 164.6lbs

07/06/10

DAY 1: 167lbs

I caught a cold, so I took time off. I won't go off the diet, again. This will be the last phase--which will take approximately 12 weeks to drop 20lbs+.

Diet Outline for the next 8 weeks:

Meal 1: Protein shake + 1oz nuts
Meal 2: Protein shake +1oz nuts or peanut butter
Meal 3: Protein shake + 1oz nuts
Meal 4: 50z chicken breast + 1tbsp macadamia nut oil
Meal 5 :4 eggs + .5 scoop of protein shake
Meal 6: 1/2 cup of cottage cheese

06/25/10

DAY 5: 162.4lbs

close grip bench 135lbs 5,4,4,3,2
Chins 10,5,3,3,3
Dips 10,10,8,2

06/24/10

DAY 4: 163.4lbs

Squats 135: 3,3,4,5, drop 20lbs 6,6,3
Leg raises 135 8,8,8,7,6
Leg Curls 90 6,5,5,4,3
40 sit ups

06/23/10

DAY 3: 163.4lbs

Deadlift 60s 4,4,5,5,5,5
T-Bar 80 5,5,4,4,3,3
Pull Downs 120 5,5,5,5,5,4

06/22/10

DAY 2: 164.2lbs

rest day.

06/21/10

DAY 1: 165.6lbs

Seated military dumbbells 45: 8,7,6,6,5,5
Front squats 30s: 5,5,5,4,4,4
Overheads 25s: 3,4,4,5

06/19/10

Will resume diet tomorrow.

70g fat
210g protein
no direct source of carbs.

6/06/10

8am workout, today:

6 sets of deadlift
6 sets of heavy t bar
6 sets of pull downs
2 sets of inclined chest bench

ate out at a buffet today.

6/3/10

I won't be checking weight from now on.

Squats 35s 7 sets of 6
Leg curls 105 6 sets of 6
Reverse 90 6 sets of 5
Sit ups 2 sets of 20/12

Felt leaner this morning.

6/2/10

Taking a break--consuming:

workout days 140 carbs
nonworkout days 100 carbs.

Going to try 160 and 120 starting 6/3/10.
will bump up another 20 at 6/7/10, until end june 20th.

Start another and final keto cycle, then.

5/26/10

DAY 46: 161.8lbs

1 hour walking.

5/25/10

DAY 45: 159.8lbs

Been slacking lately due to an exam + essays.
Worked out for the first time in a week:

Squats: 4x5
Deadlifts:4x8
Leg raises 4x6
Pulldowns: 4x6
Pull ups: 1

40mins of walking.


ate 60g of fat, today.

5/21/10

DAY: ? 164.6lbs

I took 3 days off and gained back 4lbs, lmao.

Starting Saturday (22nd), I will add 60g fat to:
Monday
Tuesday
Thursday
Friday

Will lift those 4 days:
M- Legs
T-Arms/Back/Chest
Th-Legs/Shoulders
F-Back/Abs

Will focus more on compound movements, and will do up to 2 hours of walking.

Looking (hopefully), shedding off 10lbs in 3 weeks.

5/18/10

DAY 44: 160.4lbs

5/17/10

DAY 43: 161.8lbs

5/16/10

DAY 42: 162.4lbs

5/15/10

DAY 41: 164lbs

5/14/10

DAY 40: 161.8lbs

refeed:
2 large yoshinoya bowls
1 tuna sandwich
some chips
1 small package of chocolate fudge cookies.

Workout:
3 sets of dips
2 sets of bench
2 sets of close grip
3 sets of chin ups
2 sets of barbell curls

Monday, I will had 100g of carbs M,T,TH,F-- workout days.

5/12/10

DAY 39: 161.2lbs

feeling flabby, fawk.

5/12/10

DAY 38: 162.8lbs

seems like my weight loss is slowing down.

5/11/10

DAY 37: 162.2lbs

Workout:
3 sets of squats
3 sets of pull ups
2 sets of leg raises
2 sets of rows

5/10/10

DAY 36:163lbs

5/09/10

DAY 35: 164.6lbs

5/08/10

DAY 34: 167.4lbs

5/7/10

DAY 33: 162.4lbs

refeed time!

12:00pm: a large chicken teriyaki bowl + EC
1:35: 40g waximaize PWO

napped 'til 4ish

4:30: 1 slice of pizza + bagel
5:30: bowl of noodles
9:00pm: lunchables lol

approx 400g carbs

Workout:
3 sets of dips
3 sets of chin ups
2 sets of decline bench
2 sets of close grip decline bench
2 sets of preacher curls


feels really, really, really, really, really, reallllllly good ;D.
expected a big weight boost, tmw.

5/06/10

DAY 32: 163.4lbs

Workout:

Squats 3 sets of 4
Pull ups 3 sets of 4
Seated military press 3 sets of 6
Reverse leg curls 2 sets of 3
Dumbbell press 2 sets of 6

5/5/10

DAY 31: 164.4lbs

40 mins of cardio.

11:00am 1/1 ec
5:00pm 1/1 ec

5/4/10

DAY 30: 163.4lbs

Frontal squats: 3 sets of 5-6
Pull ups 3 sets of 5
Leg raises 2 sets of 6
Pull downs 2 sets of 6-8

40 mins of cardio.

EC stack:
2:00pm - 1/1
6:00pm .5/.5

5/3/10

DAY 29: 165.4lbs

40 mins of cardio.
took in an additional .5/.5

5/2/10

DAY 27: 167.2lbs

5/1/10

DAY 27: 168.8

4/30/10

DAY 26: 166.2lbs ( wth?)

Had a messed up refeed because of my schedule conflict.

1:00pm: california rolls
7:30 pm : 4 tacos + rice + few pieces of pork cutlets.
8:45pm workout
9:30: 40g waximaze
10:00 small bagel

approx 300 carbs.

4/29/10

DAY 25: 165lbs

Took 1e/1c at the same time, today.

4/28/10

DAY 25: 166.4lbs

I increased my ec stack to 1/1. I could feel the effects, again. It's somewhat interfering with sleeping patterns-- if it persists, then, i might drop the stack.

Had a leg/back workout, today:

3 sets of 2-5 squats: 95lbs, 105lbs, 135lbs.
3 sets of pull ups
2 sets of 6-8 leg curls: 130lbs
2 sets of 6-8 reverse leg curls: 100lbs
2 sets of 5 t-bar: 90lbs

4/27/10

DAY 24: 166.4lbs

Man, the ec stack is real potent stuff. I took only a tiny bit, yesterday, and the effect lasted several hours. I'm going to say at .5/.5 for a while until my body gets used to it more.

anyways, did 30mins of walking. no workout, today because i got an exam, tmw.

4/26/10

DAY 23: 167.6lbs

i started ec stack, today ( .5e/.5c).

lowering fish oil dosages to 4.8grams. Upping potassium dosage to 1g via lite salt. On top of that, i started drinking more water (1+ gallon(s))

feels pretty bad, right now.

4/25/10

DAY 22: 168.2lbs

feels really bad, today. no fat intake= no energy + i been having no appetite for the last 3 days. on top of that, i couldn't start my ec stack, today. got to wait until next week or so.

increasing dosage of fish oil to 6gs
taking out lipolyze for now.

4/23/10

DAY 21: 168lbs

So far, in 3 weeks, i lost approximately 6lbs. The first few pounds were probably water weight, and i been stuck at (167-170) for the last 1.5 weeks.

I think this is as far as to what a keto diet will take me, right now.

So, starting my 4th week (tomorrow), i will do another cycle of a PMSF diet, this time with an EC stack.

I'll see how much i drop, and will then follow into a moderate deficit diet once i get to sub 14% bodyfat.

4/21/10

DAY 19: 169.2

4/20/10

DAY 18: 169.8lbs

did back:

T-bar: 80lbs 4 sets of 6
Pull ups: 4 sets
Cable rows: 120lbs 3 sets of 6
Pulldowns-widegrip: 120lbs 3 sets of 4-5

25mins of walking

4/19/10

DAY 17: 168.8lbs

4/15/10

DAY 13: 167.7lbs

4/14/10

DAY 12: 168.8lbs

4/13/10

DAY 11: 169.4lbs

Guess i plateaued already. My body is feeling a bit weak, so i'm going to lay off cardio and weights for a bit until i rebound. Diet, however, will progress as planned.

4/12/10

DAY 10: 170lbs

My internet was down for a week, so i couldn't update. I took today off because i felt a bit run down.

added another cap of lipolyze, today.

4/6/10

DAY 4: 171lbs

i feel slightly better, today. did fasted cardio for 20mins; also, added 1 cap of lipolyze.

4/5/10

DAY 3: 172.2lbs

looking back at January's posts, it took be about 5 days to start feeling better. i'm still not adjusted to this, yet.

20mins of cardio.

4/4/10

DAY 2: 172.8lbs

dizzy, weak-- feels bad.

2/03/10

DAY 1: 174.6

feels bad, man.

Restart

Originally. my plan was to start my diet a long time ago, but I kept pushing it back, haha!

Starting tomorrow, i'll start out again.

Diet outline:

6:30am- 1.5 scoops of whey + fish oil
10:30- 1oz almonds & 1.5 scoops of whey
1:00- 5oz lean meat + 1tbsp macadamia nut oil + fish oil
4:00-5oz lean meat + 2tbsps of peanut butter
7:00- 5oz lean meat + 1oz almonds
10:00- 1.5 scoops of whey + 2 tbsp peanut butter + fish oil

Weights:
Monday ( Chest/back) - 3 sets of 5-6; 2 exercises
Wednesday (Legs)-
Friday ( Arms/shoulders)-

Starting off with 20mins of cardio everyday.


Goal: 20lbs in 7 weeks.

03/20/10

Damn, haven't updated in a while.

For the last 2 weeks, i been eating what i want, when i want, and where i want? lol. it feels good, though, i can feel my metabolism speeding up again. the best part is that only gained 3-4lbs so far.

i been also incorporating arm workouts, because i felt my arm size shrunk to a certain degree

went from 16.25 inches to 14.75 in 8 weeks.

in these 2 weeks, i rebounded back to 15.25, so it's not too bad.

My diet will progress starting on March 25th, Thursday. I will be reverting back to the old keto diet I started, when this diet first started.

The diet will consist of : 70g Fat/ no direct carbs/ 210g protein-- along with:
30 mins of daily cardio + 3x a week; weights.

3/02/10

DAY 62: 169.4lbs

starting yesterday, i started my break phase were i will consume 150g of carbs for 2 weeks. On workout days--4x, i will add a post workout shake at 40g of carbs.

So, outline:

Monday- 90g carbs
Tuesday- 120g carbs
Wednesday-150 (start workout)
Thursday- 190
Friday- 190
Sat -150
Sunday- 190
Monday.. and so on.

expecting to put in 5-10lbs

2/28/10

DAY 58: 170.2lbs

2/27/10

DAY 57: 170.2lbs

can't wait 'til monday!

2/26/10

DAY 56: 171.6

2/25/10

DAY 55: 172lbs

2/23/10

DAY 53: 173.2lbs

upped to 40mins of walking.

Starting next Monday, i'll take a week off to consume carbs (100-200g).

2/22/10

DAY 52: 173lbs with a light jacket on.

finally had a refeed/semi-cheat:

about 13pc of california rolls
10-12pc of mcnuggets
3 pc of small chocolates
1 subway footlong
1 banana

roughly: 300-350 carbs.

feels good, man.

2/21/10

DAY: 51: 173lbs

feeling real hungry. i couldn't post yesterday because i had work + concert.

02/19/10

DAY 49: 173.8lbs

i'm extremelyyyyy hungry. especially, wed-now. didn't do cardio, today.

2/18/10

DAY 48: 174.4lbs

2/17/10

DAY 47: 175.6

35 mins of cardio.

2/16/10

DAY 46: 176.2lbs

35mins of cardio

2/15/10

DAY 45: 175.2lbs

starting this week, i won't add in my cheat meal. instead, i'll have a refeed only on Mondays.

today i had

12:00 - sundae
2:00 2 slices of pizza + chips+ 3 pieces of chocolate
4:00 (after weights + cardio): 44g of carbs from naked juice.

along with what i regularly eat.

it was a bit dirty, today, but will try my best to stay clean (250-300g of carbs) every mondays.

2/14/10

DAY 43 & 44: 177.4lbs

i couldn't post yesterday because i went to a formal dinner party right after work.

had some tradition korean food instead of a proper refeed + pizza when i got home.

2/12/10

DAY 42: 178.4lbs

Was supposed to have my refeed today, but tomorrow, i'll be attending a party with lots of food. therefore, i'll have a refeed tmw, instead.

2/11/10

DAY 41: 178lbs

30mins of cardiooo

2/10/10

DAY 40: 180.6

same as yesterday.

2/9/10

DAY 39: 180.6lbs

30mins of cardio.

2/8/10

DAY 38: 179.6lbs

seems like my weight is stabilized at 179. had a cheat meal, today consisted of:

nachos
t-bone steak + eggs+ hashbrowns + bread

feeling tired from yesterday, so couldn't workout/cardio.

2/7/10

DAY 37: 179lbs

yeee boiiiii

2/6/10

DAY 36: 181.6lbs

25 mins of cardio.

2/5/10

DAY 35: couldn't check

had a midterm today so, i only slept 2 hours.

had a refeed:

big mac + spaghetti
bagel + spaghetti
banana

2/4/10

DAY 34: 181.2lbs

25mins of cardio.

2/3/10

DAY 33: 182lbs

25 mins of cardio + 3 lipolize. hoping to get to 180 by end of this week.

2/2/10

DAY 32: 184.8lbs

overate at todai, yesterday.

2/1/10

DAY 32: 183.8lbs

Couldn't blog/check weight because i been studying like a maniac.

Workout:
Squats 135 3 sets of 3-5
Pull ups 3 sets of 5-8
Pull downs 3 sets of 5
Leg curls 3 sets of 5-6

25mins of cardio.
will increase lipolyze to 3 caps starting, today.

1/30/10

DAY 30: 185lbs

20 min cardio.

couldnt eat all of the refeed, and didn't workout due to a massive headache. consumed about 240g of carbs.

1/29/10

DAY 29: 185.6lbs

went down to 182.4lbs during the day.

refeed day

meal 1: quiznos 100carbs
meal 2: pasta and bagel: 100carbs
meal 3: pasta and bagel 100carbs

total: 300carbs.

will do weights.

1/28/10

DAY 28: 183.4lbs

20mins of cardio.

1/27/10

DAY 27: 186.8lbs

rebounded from yesterday.

20mins of walking.

1/26/10

DAY 26: 185.2lbs

had a really, really good cheat meal, yesterday.
ate out at ihop and had:

t-bone steak with eggs and potato hash DRENCHED in ketchup.
2 breaded mozzarella sticks; 2 fried chicken strips; 2 onion rings.
3 pancakes with strawberry syrup.

it's really surprising how i actually lost weight, in despite the fact that i ate all that ( i went a bit overboard).

Maybe because I started to take a fiber supplement again, and worked out prior to the meal.

The workout:
Pull ups 3 sets of 5-8
Reverse leg curls 3 set of 5
leg extensions 3 sets of 5
pull downs 2 sets of 8

20 mins of walking

1/25/10

DAY24 (1/24/10): 186.4

DAY 25( 1/25/10): 186.2

1/23/10

DAY 23: 187.6lbs

did cardio today. from tomorrow, i'm going to measure my weight after i pee.

1/22/10

DAY 22: 187.4lbs

Did a carb refeed.

11:45: meal at sizzler 80-100carbs
2:10: bagel + 1oz pasta 79 carbs
4:30: bagel + 1oz pasta 79 carbs

total: 238-258g carbs

I felt really hungry after the second carb meal.

Workout: arms
Barbell tricep extensions 202 80lbs 3x4
barbell curls: 202 80lbs 3x5
french press with dumbells 202 2x10
concentrated hammer dumbells 202 40lbs 3x3-4

1/21/10

DAY 21: 187.6lbs

Even though i'm not losing any weight, it feels like i'm still getting leaner. Using a scale to judge weight loss is sometimes hard to tell because, sometimes, the body holds on to water more. However, I think this would be a good time to start working out, and adding cardio in.

so:
mondays: weights- legs/back + 20min walking
tuesday: 20 min walking
wednesday: 20 min walking
thursday: 20 min walking
friday: arms/shoulders
saturdays: 20 min walking
sundays: 20 min walking

1/20/10

DAY 20: 187.6lbs

feel a bit constipated, and extremely hungry. can't wait for refeed on friday.

1/19/10

DAY 19: 187.4lbs

weight didn't go up as much as i thought. but, i think it did raise my metabolism, because i'm EXTREMELY hungry, today. ahh..

1/18/10

DAY 18: 187.0lbs

I ate out at todai, today. after, dieting, i can't eat as much now. anyways, i weighed myself without using the bathroom. expecting a 2-5lb weight increase, tomorrow.

1/17/10

DAY 17: 189.8lbs

I didn't use the restroom before i weighed myself. I feeling a bit leaner now, but still have more to lose. damn, can't wait for todai, tmw!

1/16/10

DAY 16: 189.6lbs

felt pretty hungry, today.

1/15/10

DAY 15: 191.2

either it's my metabolism and hormone levels slowing down, or the sodium intake from 1.5lbs of turkey that i ate yesterday, that's made me gain 3lbs in 1 night, wth?

i think it's time for a carb refeed. this week, i'll do 150g of carbs from semi-junk:

1pm: 12 california rolls
3pm: half of quizno's tbg sub
5pm: half of quizno's tbg sub

Starting next week, i'll use monday as a refeed day (150g carbs) coming from:
PW: 40g waximaze
1 hour after: fruit + rice
3 hours after: pasta or bread.

friday's will be my cheat meal, where i would enjoy a nice meal at a restaurant. nothing too big; just enough to satisfy my appetite.

I'll be on this program for 4-6 weeks instead of the 2 weeks i planned. then, i'll get back on the palumbo diet to lose the last 10-20lbs.


edit: it's been 4 hours since i had a refeed, and i must say, my muscles feel a lot tighter! fawk, i love carbs. lol.

so, i been reading more, and here's what i will do/did:

week 1: keto diet
week2-6: PSFM
week 6-8: break-- 50g fat/ 100g carbs/ 225g protein to regulate thyroid and regulate hormones
week 8-12+: back to keto!

so, brief expectations:
week1-6 : expecting 20-25lbs loss
week 6-8: increase 8-10lbs (expecting 1-2lbs of LBM, rest water, etc).
week 8-12: 10-15lbs

1/14/10

DAY 14: 188.4lbs

tired; headache; and dizzy.

i think i need to lose about 20lbs of fat to get to 10% body fat. fawk.

1/13/10

DAY 13: 189.0 lbs

so, i'm doing a psmf diet, and wow... it makes such a difference between having fat intake, and not having one. i'm STARVING my ass off right now. Good thing about this diet is that i dont need to wake up early in the morning to get cardio in, or do have the frequency be as crazy as up to 2 hours a day.

i'm gonna try my best to bear with it for 2 weeks. and, besides... i get to have a cheat meal on monday!

1/12/10

DAY 12: 189.8lbs

so, i was reviewing my diet and training program, as well as my school schedule, and it seems like it's overkill. It's not that i'm already backing out on what i posted yesterday, but realistically speaking-- my body will be too depleted, too tired, and the diet, as well as my grades will fail.

I was aiming for 5 months of dieting, but my body is already tired from the diet and training. So, I dug up something I read about years ago.

A PSMF diet. it's a protein sparing modified fast-- which basically is a type of crash diet, that utilizes 1.2 g protein per body weight to halt catabolism.

Long story short, starting tomorrow, i will modify my diet to around 1000 calories a day for 6 weeks, which includes a refeed ( 5 hours), and a free meal once every week. After 6 weeks, i will revert back to my old diet, then stabilize everything from there.

I will do heavy weights 3-4 times a week with 3-4 days of low-intensity cardio.

In sum, i will try to achieve what i wanted in 3 months, intead of 5.

1/11/10

DAY 11: Couldn't check weight.

Did weights, today. Strength wasn't as bad as I thought it'd be.

Arms:

barbell curls 65 4sets 8 reps 202
tricep extensions 65 5x5 202
hammer curls 40 4sets 5 reps
french press 30 3sets 3-4 reps

Since my fat loss stopped, i will increase cardio accordingly:

week 2: 20 min fasted cardio
week 3: 30 min fasted cardio + lipo
week 4: 40 min fasted cardio
week 5: 50 min fasted cardio
week 6: 1 hour fasted cardio + lipo
week 7: 20 min PW cardio
week 8: 30 min PW cardio
week 9: 40 min PW cardio
week 10: 50 min PW cardio
week 11: 1 hour PW cardio

week 12-16: alternate pro/fat to pro/veggie day

I will readjust my diet @ 185lbs, @ 170lbs, and lastly,@ 165lbs

My weight program will follow a max-ot format.

1/10/10

DAY 10: 192.0

will start weights, tmw.

1/09/10

DAY 9: 191.8lbs

meh.

1/8/10

DAY 8: ?lbs (couldn't check)

did 40 min cardio, today.

1/07/10

DAY 10: 192.0

I rebounded lbs from yesterday. I'm guessing that I'm hitting my plateau by just weight and minimal cardio. so, i started hitting weights, today. Nothing heavy, just testing out it.

BACK: 4x 3-6 pull ups
4x6 T-bar
3x10 pull downs
3x8-10

will have a more formal weight session starting next week.

also, did 40mins of fasted cardio.

1/6/10

DAY 6: 191.6

There was a 5 hour gap between meal 1 and 2 because it took me an hour to buy my parking ticket at school. wth? that just screwed up my day. feeling crazy hungry all day!

1/5/10

DAY 5: 192.2lbs

i'm feeling pretty good, now. Did 40mins of cardio on my new treadmill.

1/04/10

Couldn't post yesterday because i didn't have access to my laptop.

so, DAY 3: 196lbs

DAY 4: 195lbs.

I measured myself after my nap, and i was at 192lbs. My weight fluctuates 3-4lbs during the day due to water intake, as well as, food consumption. I'm expecting to be around 188lbs by the end of this week. After that, a consistent 2lbs loss per week is expected.

So, i'm beginning to like the food i take in, even though it leaves no energy whatsoever during the night. I'm not as hungry as I thought i would've been. The fat intake in this diet helps curve hunger a lot.

I started school today, after an absence of 6 months? Fck, my brain wasn't functioning in class, and class starting at 8:00am doesn't help either, lol!

-took 1 pill of lipolyze.
-will start weights this week or next after my diet stabilizes.
-will continue with cardio.

Btw, i want to thank my girlfriend for giving me support. :D

1/02/09

DAY 2: 198.6lbs (-.8lbs)

I feel real shitty, today. Hopefully, by Monday, my body will be in ketosis. I can already feel my breathe stinking, which is a good sign that i'm heading towards the right direction.

30 min cardio.

1/01/10!

HAPPY NEW YEARS!

Day 1: 199.4lbs

Fck, i'm already hungry, lol. I couldn't pig out as much as i wanted to the last 2 days because of indigestion. Oh, well!


my phone was .6lbs, so, beginning of the cutting diet, i am 199.4lbs.


30mins cardio.

Meal 1: 2 scoop ON whey + 2 pc broccoli + 1tbsp olive oil